Strength 30/9/20
Strength
Every 3′ (5 sets):
Floor Press x 3 reps
Every 3′ (2 sets):
Floor Press x Max Reps
Inicio / Archivo de septiembre 2020
Strength
Every 3′ (5 sets):
Floor Press x 3 reps
Every 3′ (2 sets):
Floor Press x Max Reps
3 Sets for max reps :
90″on : 90″ off
15/10 Calories of Assault Bike or 200 m Run
Max Reps of Jumping Lunges
AMRAP 15′ :
500 Meter Row
50 Double-Unders
10 Strict Handstand Push-Ups
Rest 5′
B.
AMRAP 15′ :
400 Meter Run
20 Wall Ball (9/6)
AMRAP 8′ :
6 Deadlifts (102/70)
12 Box Jump-Overs (60/50)
Strength
Every 2′ (8 sets):
Deadlift
*Set 1 – 8 reps @ 55%
*Set 2 – 6 reps @ 65%
*Set 3 – 4 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101-105%
5 RFT:
400 m Run
6 Ground to Overhead (70/47,5)
12 Alternating Cossack Squats
Strength
Every 2′ (10 sets):
2 Hang Squat Clean + Power Clean
Strength
Every 2′ (3 sets of each):
Station 1: Dips x 10 reps @ 2111
Station 2: Nose-to-Wall Handstand Hold x 60″
Station 3: L-Sit x 45-60″ (accumulated)
EMOM 16′ (4 sets of each) for Max Reps/Cals:
Minute 1 – Assault Bike or Row or Double Unders (for calories/reps)
Minute 2 – Burpee Box Jump-Overs
Minute 3 – Bar Muscle Up or Strict Pull-Ups
Minute 4 – 30″ Front Leaning Rest on Rings
AMRAP 10′ :
40 Double-Unders
20 Walking Lunges with KB/DB Farmer’s Carry (24/16)